January 14, 2012

Part 1:
A. Snatch Grip Deadlift @31x1; 3x3; rest 2 min
B. Snatch pull @125#; 3x3
C. Power Snatch - heavy single; not 1RM

Part 2:
"Helen"
3 rounds
run 400m
21 KB 35#
12 pullups
+
3 sets; not for time
10 back extensions@4022
10 T2B

Notes:
Part 1:
A. 135, 155, 175# hips and back felt good; the cold hurt my hands and made it hard to grip
B. These felt ok, just awkward as usual
C. 65, 85, 95#  The 95# snatch was ugly, but I got it up

Part 2:
Time: 11:00
This is a really slow time for me. I was NOT happy with my performance. The first run felt good, but runs 2 and 3 were rough. The cold and heavy wind definitely were a factor. My breathing was bad and my lungs/throat were burning. I got all the KB unbroken and they felt good, but my forearms were tight when I finished. When I got to the pullups my grip was shot. Round 1 was 6, 6, round 2 was 3, 3, 3, 3, round 3 was 3, 3, 2, 2, 2. Breathing and grip need lots of work.
+
Back extensions felt good. My back didn't get tired til reps 7-8. T2B felt good. Got them all unbroken. My grip started to go towards the end, but I was able to adjust my grip and hold on.

I realized after the fact that I hadn't had anything to drink all day. I had eaten breakfast that morning, but didn't have a drink. I'm used to having 4-6 bottles of water at work before my workouts. I don't know if that hurt my performance, but I'm sure it didn't help.